Ubuzima bwiza butangirira mu mara. Amara akora neza afasha kwinjiza hafi ya byose mu bitunga umubiri ndetse no guhorana ubudahangarwa. Nk’uko bigaragazwa n’abahanga mu byerekeye ubuzima, urwungano ngogozi rukora neza ku bwonko, bityo rukaza imbere mu bigena mood ubamo, ibiro byawe, imisemburo n’ubuzima muri rusange.
Iyo amara atameze neza, bitera indwara nyinshi mu nzira y’igogorwa harimo kwituma impatwe, impiswi, ibyuka mu mara, ubwivumbure ku biryo, n’izindi zibasira imitekerereze nko kurakara cyane, kudatuza no kwigunga, ibibazo by’uruhu, infections zitandukanye, diabete n’izindi ndwara zikomeye.
Guhorana amara akora neza si akazi gakomeye gasaba byinshi. Ushobora kubikora mu buryo bworoshye bukurikira;
- Kwirinda ibyo kurya bibi, nk’ibiryo bishiririye, birimo amavuta menshi ndetse n’ibitekeshejwe amavuta mabi cg ashaje bishobora kwangiza urwungano ngogozi,
- Kwibanda kuri bagiteri nziza zifasha mu igogorwa ukirinda bagiteri mbi (ziboneka mubyo kurya byanduye)
- Guha umubiri wawe intungamubiri zihagije, zifasha urwungano ngogozi mu kwiyuburura no gukora neza
Ibyo wakora ugahorana amara akora neza
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Kunywa amazi ahagije
Amazi ni ubuzima. Abantu banywa amazi ahagije ntibakunze kugira ibibazo mu rwungano ngogozi rwabo.
Amazi ni ingenzi cyane ku mikorere y’inzira y’ibiryo, afasha mu gutuma ibyo turya bibasha guca neza mu rwungano ngogozi no gufasha gusohora imyanda binyuze mu byo wituma cg unyara.
Afasha mu gucagagura ibiryo, bityo bikorohera umubiri kwinjiza intungamubiri. Afasha mu koroshya ibyo wituma bityo ntibibe bikomeye cyane ndetse akaringaniza urugero rwa pH mu mubiri.
Amazi buri wese akenera ku munsi, agenda atandukana bitewe n’impamvu nyinshi. Kubera utakaza amatembabuzi yaba mu kunyara cg kubira ibyuya, ni ngombwa kubisimbuza amazi, niba akubihira ushobora kongeramo indimu cg ikindi gihindura uburyohe, ariko ukanywa urugero rw’amazi ahagije buri munsi.
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Kwirinda ibyo kurya bishobora kongera ububyimbirwe
Hari ibyo kurya bitandukanye bitera inzira y’igogorwa kubyimbirwa, iyo ibyimbiwe, ntiba igishoboye kwinjiza ibitunga umubiri, nuko umubiri ugatangira gucika intege no guhora wumva unaniwe.
Ibiryo bitera kubyimbirwa byangiza uturemangingo two mu rwungano ngogozi, nuko ingirangingo za epiteriya (epithelial tissue), zifasha kwinjiza mu mubiri intungamubiri zigatakaza ubushobozi bwo gukora.
Bimwe mu byo kurya byongera ububyimbirwe harimo, isukari yahinduwe, amavuta y’amakorano yahinduwe cyane, ibikomoka ku mata byinshi, ubunyobwa na soya ndetse n’ibirimo gluten.
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Kwibanda ku byo kurya byuzuye
Iyo tuvuze ibyo kurya byuzuye, tuba tuvuga ibitarahindurwa mbese bimeze nkuko byahinzwe. Ibi byo kurya, bikungahaye cyane kuri fibres, vitamin n’imyunyu ngugu y’ingenzi ndetse kandi bibonekamo n’amazi. Ibi nibyo byo kurya ugomba kwibandaho cyane.
Ibyo kurya bikungahaye cyane kuri fibres, bifasha mu gusohora imyanda no gutuma ibinyura mu rwungano ngogozi bibasha gucamo neza. Gusa na none, mu gihe ufite ibibazo mu rwungano ngogozi nk’igihe urwaye igifu cg amara yawe adakora neza, kurya ibikungahaye kuri fibre byinshi bishobora kwangiza urwungano ngogozi no gutuma bagiteri ziyongera cyane mu mara mato.
Haranira kurya imboga buri gihe ku ifunguro ryawe. Imboga nka dodo, karoti, amashu na epinari ziraboneka cyane.
Ikindi ugomba guharanira ni ukurya ibinure byiza, ukirinda ibyo kurya byatekeshejwe amavuta amaze igihe cg se mabi.
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Gufata probiotics
Kugira ngo ubashe kugira amara akora neza, gufata probiotics mu byo kurya byawe ni ingenzi.
Probiotics zifasha mu kongera urugero rwa bagiteri nziza mu mara, izi bagiteri zigafasha mu kugenda neza kw’igogorwa no kwinjiza intungamubiri. Iyo urugero rwa bagiteri nziza ruri hejuru mu mubiri, bigabanya bagiteri mvi, bigafasha no gusohora imyanda myinshi.
Zimwe muri probiotic ushobora kubona byoroshye harimo yogurt, ikivuguto na kombucha. Hari ibinini biboneka muri farumasi, ushobora kwigurira, gusa ugomba kubanza gusobanuza muganga mbere yo kubikoresha.
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Gabanya stress mu buzima bwawe
Ibiryo sibyo byonyine bishobora gutera ububyimbirwe mu mubiri, urugero rwa stress ruri hejuru narwo rushobora kwangiza imikorere myiza y’umubiri, ndetse igatera kubyimbirwa mu rwungano ngogozi.
Stress umaranye igihe yangiza bikomeye bagiteri nziza ziboneka mu mara, iyo amara akora nabi bigira ingaruka ku mubiri wose muri rusange. Niyo mpamvu burya igihe wumva ufite stress, kurya ibiryo byiza bifasha kuyirwanya.
Hari byinshi wakora bikagufasha kugabanya stress mu buzima bwawe. Nko kumva umuziki, gukora sport, yoga, kugenda n’amaguru, meditation ndetse no gusinzira bihagije.
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The vert/ Green tea kimwe na ginger tea
Niba nawe ukunda kunywa ikawa cyane, iki nicyo gihe cyo guhindura ukazajya unywa icyayi cy’icyatsi (the vert/green tea) cg icyayi kirimo tangawizi (ginger tea).
Ikawa ishobora gutera imikorere mibi y’urwungano ngogozi.
Green tea irimo intungamubiri zitwa polyphenols zifasha mu kongera bagiteri nziza mu mara, no kugabanya imbi. Polyphenols zifasha no kugabanya ububyimbirwe mu mubiri muri rusange.
Tangawizi ni ingenzi cyane ku mikorere myiza y’amara. Irekura imikaya y’amara, bityo ikagabanya ibyuka no kwikanya (aribyo benshi bita inzoka zivuga). Yitabazwa cyane mu igogorwa, yihutisha inzira y’ibiryo kuva mu gifu kugira mu mara mato. Tangawizi yongera kandi ikorwa ry’amacandwe, igikoma cya bile na enzymes nyinshi zitabazwa mu igogorwa ry’ibiryo.
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Gusinzira bihagije
Gusinzira bihagije bifasha mu kwirinda ibibazo bitandukanye mu rwungano ngogozi. Ushobora kuba warabonye ko mu gihe udasinzira neza, utangira kugira ibibazo mu gifu n’amara.
Utunyabuzima duto cyane (microbiome) tuba mu mara, dukora tukanasohora myinshi mu misemburo ifasha mu kugena mood no gutuma usinzira neza. Imwe mu misemburo ikorwa harimo cortisol, leptin, insulin, melatonin na serotonin.
Imisemburo yitabazwa mu igogorwa igenwa n’uburyo usinzira buri munsi. Nka melatonin, ifasha mu kugena igihe uryamira n’igihe ubyukira, inafasha mu gutuma amara akora neza. Iyo melatonin yabaye nkeya byongerera amara kwinjirwamo n’imyanda myinshi.
Ngibyo bimwe mubyagufasha kugira amara akora neza. Iyo amara akora neza, n’ubuzima bwose bugenda neza muri rusange.
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